Zochita zapamwamba 15 za dongosolo la TABATA, mphunzitsi wa youtube Millionaire Hoy

Kugwiritsa ntchito TABATA ndi imodzi mwanjira zothandiza kwambiri pochepetsa thupi. Kusintha kwakanthawi kosinthana ndi kupumula kwakanthawi, kudzakuthandizani kuti muwotche kuchuluka kwa ma calories gawo limodzi. Pezani mapulogalamu 15 apamwamba pamaziko a TABATA kuchokera kwa mphunzitsi wotchuka wa youtube Millionaire Hoy.

Maphunziro 15 a TABATA ochokera kwa Millionaire Hoy: mphindi 10 mpaka 90

TABATA ndi imodzi mwazitsanzo za kulimbitsa thupi kwa HIIT. Makhalidwe a TABATA akusintha kusinthasintha kwakukulu ndikumapuma kwakanthawi kochepa. Millionaire Hoy samakonda kugwiritsa ntchito mipata yakale yomwe timadziwa ku TABATA: masekondi 20 ochita masewera olimbitsa thupi / masekondi 10 kupumula. Ali ndi pulogalamu yomwe imasinthasintha: 40/20 45/15 masekondi ndi masekondi. Mutha kusankha mtundu wamakalasi omwe mumakonda kwambiri. Monga lamulo, kutalika kwa nthawi yolimbitsa thupi, kumakhala kovuta kwambiri.

Ambiri a TABATA-Workout Millionaire Hoy machitidwe ofanana kwambiri. Koma amasiyana pakapita nthawi, mwamphamvu, kutsindika pagawo linalake lamavuto. Mafotokozedwe apansiwa ndi maphunziro akuwonetsa kuchuluka kwama calories omwe mungawotche gawo limodzi. Zambiri zimatha kutsogozedwa posankha kanema winawake.

Makhalidwe achidule a maphunziro a TABATA kuchokera kwa Millionaire Hoy:

• Pazochita zolimbitsa thupi sizifunikira zida zowonjezera, zolimbitsa thupi zonse zimachitika ndikulemera kwa thupi lake.

• Kulimbitsa thupi kumakhudza kwambiri, motero ndi koyenera anthu athanzi okhaokha popanda mavuto ndi dongosolo la minofu ndi mafupa.

• Kanema "Miliyoneya" waperekedwa momveka bwino komanso momveka bwino: pali nthawi, ma calories opsereza ndi chidziwitso chilichonse chofunikira mpaka chiwonetsero cha zochitika zotsatirazi pakona.

• Mosiyana ndi chikhalidwe cha TABATA, maphunziro otsatirawa si machitidwe ozungulira omwe amabwereza bwereza. Zochita zonse ndizosakwatiwa ndipo sizobwerezabwereza. Mafotokozedwewa akuwonetsa kuchuluka kwa masewera olimbitsa thupi muvidiyo iliyonse.

• Pazonse zoperekedwa TABATA-kulimbitsa thupi sikuima pakati pakuchita masewera olimbitsa thupi amangonena masekondi 10-20. Izi zikutanthauza kuti makalasi amachitika mosalekeza.

• Ma videoframerate ena ndi amodzi mwamasiku athunthu a 30-60 aphunzitsi.

• Pafupifupi ya masewera olimbitsa thupi zoperekedwa ku TABATA kulimbitsa thupi: mkulu mawondo, burpe, Kankhani-UPS, mphamvu squats, tuck kudumpha, phiri okwera, miyendo kukankha, Mbali mawondo, matabwa, lunge akudumpha, skater, frog kudumpha, kuthamanga. Zachidziwikire, muvidiyo iliyonse momwe amakhalira ndi dongosolo lake lamachitidwe, koma Mwambiri machitidwewa amapezeka mwa onse amakhala mosiyanasiyana.

Tikukupatsani Magulu atatu amaphunzitsidwa TABATA ndi "Miliyoneya" kutengera kutalika kwa nthawi: 20/10 masekondi 40/20, 45/15 masekondi.

TABATA-Workout Millionaire Hoy: Masewera olimbitsa thupi masekondi 20, kupumula masekondi 10

1. Kutentha Kwambiri Kwambiri Tabata HIIT Workout

• Nthawi: Mphindi 10
• Ma calories: 134 kcal
• Chiwerengero cha masewera olimbitsa thupi: 20

Nthawi yayikulu, yomwe imaphatikizapo zolimbitsa thupi zotentha kwambiri. Chonde dziwani, kulimbitsa thupi kwa TABATA kumachitika popanda kutentha ndi kuzizira. Onetsetsani kuti mukutentha ndikutambasula musanapite kusukulu.

2. Masewera Opanga Tabata HIIT Cardio Workout

• Nthawi: Mphindi 10
• Ma calories: 134 kcal
• Chiwerengero cha masewera olimbitsa thupi: 20

Zofanana ndi zolimbitsa thupi zam'mbuyomu siziphatikiza kutentha ndi mahatchi. Mndandanda wa masewera ofanana, mphamvu ya maphunziro ofanana.

3. Quick Tabata HIIT Total Thupi Palibe Zida Cardio Workout

• Nthawi: Mphindi 20
• Ma calories: 252 kcal
• Chiwerengero cha masewera olimbitsa thupi: 30

Pulogalamu yathunthu yotenthetsa ndi hitch. Kuphunzitsa nthawi yayitali, komanso kulimba sizotsika mphindi khumi.

4. Kutentha Kwambiri Mafuta Tabata HIIT Workout - 50 Kuchita masewera olimbitsa thupi

• Nthawi: Mphindi 30
• Ma calories: 334 kcal
• Chiwerengero cha masewera olimbitsa thupi: 50

Ndemanga pa pulogalamuyi:

TABATA-Workout Millionaire Hoy: Masewera olimbitsa thupi masekondi 40, kupumula masekondi 20

Nthawi yayitali yochita masewera olimbitsa thupi imasokoneza maphunziro, ndikupangitsa kuti ikhale yolimba kwambiri.

5.Kulimbitsa Kwambiri Tabata HIIT Workout

• Nthawi: Mphindi 45
• Ma calories: 658 kcal
• Kuchuluka kwa masewera olimbitsa thupi: ~ 30

Pulogalamu yokhala ndi ntchito yolemetsa kwambiri mthupi lonse. Kudandaula kwakukulu kwa kudumpha ndi zovuta zolimbitsa thupi.

6. Masewera Olimbikira Kwambiri a Tabata HIIT

• Nthawi: Mphindi 45
• Ma calories: 627 kcal
• Kuchuluka kwa masewera olimbitsa thupi: ~ 30

Njira ina ndikulimbitsa thupi kwa TABATA kwa mphindi 45, osati kutsika pang'ono pamakanema apakale

7. Max Tabata Kickboxing HIIT Kulimbitsa thupi

• Nthawi: Mphindi 45
• Ma calories: makilogalamu 634
• Kuchuluka kwa masewera olimbitsa thupi: ~ 30

Masewera olimbitsa thupi a TABATA okhala ndi masewera a nkhonya, komanso owopsa kwambiri.

8. Ma 1,000 Rep Legs Tabata HIIT Workout

• Nthawi: 60 minu
• Ma calories: 905 kcal
• Chiwerengero cha masewera olimbitsa thupi: ~ 45

Pulogalamu ya TABATA ndikugogomezera kumunsi kwa thupi, makamaka katundu wolemera amapeza miyendo. Opitilira 1300 obwereza! Mungathe nthawi yayitali bwanji?

9. Thupi Lachiwawa MAX Tabata HIIT Workout

• Nthawi: Mphindi 60
• Ma calories: 878 kcal
• Chiwerengero cha masewera olimbitsa thupi: ~ 45

Kulimbitsa thupi kwa TABATA ndimakankha ambiri-UPS m'mitundu yosiyanasiyana.

10. Kwambiri Plyo HIIT Tabata kulimbitsa thupi

• Nthawi: Mphindi 60
• Ma calories: 878 kcal
• Chiwerengero cha masewera olimbitsa thupi: ~ 45

Plyometric kulimbitsa thupi moyang'ana thupi.

11. Super Hero Tabata HIIT Workout

• Nthawi: Mphindi 60
• Ma calories: 859 kcal
• Chiwerengero cha masewera olimbitsa thupi: ~ 45

M'modzi mwazochita za pulogalamuyi mphunzitsi amayenda mapazi ndi chithandizo pakhoma. Ngati muli ndi nyumba ngati iyi sikutheka, ingosinthanitsani izi ndikuyenda mu lamba.

12. 1000 Calorie Tabata HIIT Workout

• Nthawi: Mphindi 90
• Ma calories: 1182 kcal
• Kuchuluka kwa masewera olimbitsa thupi: ~ 70

Ola limodzi ndi theka lakulimbikira kwa inu? Dziyesereni nokha ndi 1000 Calorie Tabata HIIT Workout. Ma calories opitilira 1000 awotchedwa!

TABATA-Workout Millionaire Hoy: Masewera olimbitsa thupi masekondi 45, kupumula masekondi 15

13. Max Cardio Tabata HIIT Kulimbitsa thupi

• Nthawi: Mphindi 30
• Ma calories: 435 kcal
• Kuchuluka kwa masewera olimbitsa thupi: ~ 20

Kuchita masewera olimbitsa thupi a TABATA osachita masewera olimbitsa thupi ovuta, omwe amafunikira zambiri.

14. Mphamvu Plyo Tabata HIIT Workout

• Nthawi: Mphindi 30
• Ma calories: makilogalamu 428
• Kuchuluka kwa masewera olimbitsa thupi: ~ 20

Maphunziro owonjezera akugogomezera ma plyometric ndi kulumpha.

15. Thupi Lolimba Tabata 500 Kalori

• Nthawi: Mphindi 35
• Ma calories: 532 kcal
• Kuchuluka kwa masewera olimbitsa thupi: ~ 24

Ngakhale magalasi oyaka agwira bwino ntchito, pulogalamuyi siyingatchulidwe kuti ndi yayikulu kwambiri poyerekeza ndi TABATA-Workout Millionaire Hoy.

Onaninso: 20 TABATA amaphunzitsidwa mu njira yaku Russia yolumikizira YouTube FitnessoManiya